BLK LBL Fitness Club – FITNESS / PERFORMANCE

Gymnastics: Ring Dips (Checkmark)

Strength Option

6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest

Level 1: Heel Assist Box Dips / Support Hold between boxes

Level 2: Heel Box Ring Dips / Ring Support Hold

Level 3: Ring Dips / Ring Support Tuck Ups

Conditioning Option

Criteria to be able to do this option: 4-6 Strict Ring Dips

Workout: 6 min AMRAP [Score is total Ring Dips]

Max Unbroken Strict Ring Dips

12/10 Calories Row

Event 5 (Time)

(RX’d)

30/24 Calorie Air Bike

20 Bar Muscle Ups

30/24 Calorie Air Bike

(Scale)

20/15 Calorie Air Bike

30 Jumping Pull Ups

20/15 Calorie Air Bike

Target time: 5:00-7:00

Time cap: 10:00

Fitness – Endurance (No Measure)

35 min EMOM

Min 1: 12 dumbbell power snatch (50/35)

Min 2: 12 dumbbell deadlifts (50s/35s)

Min 3: Max Cal Air bike (:45 sec)

Min 4: 50 yd farmer’s carry (50s/35s)

Min 5: 10 box step-ups (24/20)